Benefits of the Training Programs

The utilisation of progressive overload, specificity, reversibility, variety, training thresholds,

warm-down and cool-down are critical towards the improvement of an individual’s performance.
Creating a workout program that optimises these concepts aids in training specifically to the
demands of the upcoming event or physical fitness needs, therefore, further enhancing an
individual’s ability. Program two is more beneficial to the athlete in training as this program
demonstrates all 6 components, focussing on the demands of the individual.

The first program progressively overloaded each fortnight, in order to enhance the individual’s
strength. Gradually increasing weight, alongside increasing the amount of repetitions in the
demonstrated exercises of pushups and lunges with the intention of gaining muscle strength
and increased hypertrophy. When gradually increasing the amount of weight, the number of
repetitions for that specific exercise such as squats, deadlifts and bench press, decreased
simultaneously. Overall it enhances the intensity of the workout, therefore, improving power and
strength. Program 2 utilised progressive training to improve the aerobic and cardiovascular
system for an upcoming long-distance running event. In order to successfully progressively
overload the set program ensures to gradual increase the intensity of jogging from 70% MHR in
week 1 to 80% MHR in the beginning of week 6. Along with increasing the duration of the jogs
from 25 minutes to 50 minutes. Increasing the duration of the jogs challenges the individual’s
endurance and therefore aids in cardiovascular performance.

Both programs demonstrated rest days which are vital towards improving an individual’s
performance and preventing injury. Rest days allow for this individual’s muscles to recover after
being stressed. Recovery allows for the safe progression of muscle growth and adaptation to
consistent movement of the body, therefore, reducing the risk of overusing the muscles.

Program 1 is specifically created for an 18-year-old soccer player. Soccer predominantly uses
the anaerobic energy system due to the short intervals of power such as kicks and sprints. It
also involves the aerobic system during active recovery of slow jogging or walking on the field,
allowing for the recovery of the cardiovascular system whilst maintaining a low-intensity level of
activity. The exercises demonstrated in this program are short intervals of explosive movements,
therefore, contributing towards the bursts of power within soccer. This program uses prominently
compound exercises and therefore, does not enhance the agility of this individual which is
critical. The involvement of plyometric drills in weeks 5-6 will enhance this individual’s
performance as it utilises bodyweight and agile movements through speed strength training.
However, incorporating this drill into the program from the beginning with further aid in the
individual’s performance as the body has a longer period of time to adapt to this specific
exercise.

The second program is created for an upcoming 14km running event, this therefore, suggests
that the individual is required to work in their aerobic system in order to successfully improve
their long-distance running performance. The individual completes physical activities such as
touch football, circuit training and boxercise within 6 weeks. Ultimately these activities optimise
the anaerobic energy system therefore it doesn’t contribute directly to long-distance running,
however, these activities are beneficial as they improve the body’s ability to adapt to changes in
intensity, positively impacting their performance. Swimming is utilised during weeks 4-5, which
further enhances their cardiovascular endurance without applying direct gravitational pressure
to their muscles, ultimately, acting as active recovery within the training program. Jogging is
utilised twice a week, ensuring the individual is confident with the continuous movement of
running/jogging long distances that are critical towards their upcoming event.
Once the individual stops or reduces exercising in their specific energy system their strength
and cardiovascular endurance will gradually decrease as their body has adapted to these
specific movements and therefore, diminishes in strength gains as well as a decline in
endurance will be noticed, ultimately decelerating their performance. Program 1 incorporates
various exercises that stay consistent throughout the 6 weeks, although, consistency is crucial
to improve, allowing for new activities/exercises allows for more enjoyment and, therefore, an
increased chance of committing to the training program long-term. In contrast, program 2
demonstrates new activities throughout the 6 weeks. However, program 2 shows an irregular
amount of rest days per week, keeping a consistent routine with aligned rest days throughout
the week will allow for the body to adapt to training on specific days and avoid excessive rest.

Program 1 lacks variety, although there is an array of exercises, the only adjustment is the
exchange of planks for plyometric drills on Saturday in weeks 5-6. This program primarily
focuses on strength. The incorporation of cross-training such as interval training including
circuits or endurance training such as running and swimming, will be beneficial towards the
mental stimulation of the individual allowing for an increased enjoyment and overall motivation
to complete the training program as well as reducing the risk of overusing muscles due to
repetitive movements. Whereas program 2 demonstrates a vast variety of physical activities
during the 6 weeks of training. This includes jogging, circuits, touch football, cycling, boxercise
and swimming. Although boxercise and cycling were only completed once during the 6 weeks, it
will aid in the individual’s mental stimulation by challenging oneself with new and engaging
activities, ultimately increasing enjoyment, whilst maintaining focus and motivation.

Training thresholds provide guidance within a training program in order to improve the
performance of an individual’s specific demands. Program 1 is suited for an 18-year-old, soccer
player. Due to the demand of working in the anaerobic energy system, this individual’s max
heart rate is 202bpm and their optimum heart rate is between 80% - 90% of their MHR,
therefore, in order to enhance their performance results the individual is required to train
between 162bpm-182bpm. Whereas, program 2 demonstrates that the individual is an active,
18-year-old preparing for a 14km running event, therefore, it is crucial aerobic training is being
optimised. This individual needs to work within 60% to 80% of their MHR and therefore, it is
crucial they work between 121bpm-162bpm.

No warm-up or cool-down is stated in program 1 therefore, this individual will be more prone to
injury. Program 2 states that each session begins with a 10-15 minute warm-up, this includes
stretching and concludes with a 10-minute cooldown. Warm-up is crucial as oxygen becomes
readily available which aids in contracting and relaxation of the muscles, critical for exercise.
Cooling down is fundamental as it allows the body to gradually return to a relaxed state,
enabling breathing to slow and blood pressure to reduce. Ultimately allowing the individual to
stretch the muscles they have stressed during the workout.

Ultimately, training program 2 was most beneficial as it demonstrated that the individual was
working within the aerobic system regularly as well as incorporating sessions of anaerobic
training which benefitted the athlete as they were training to adapt to different intensities caused
by external factors such as terrain and weather conditions. Their program suited their demands
and incorporated activities which allowed for a maintained positive mindset as well as exposure
to new challenges. Although Program 1 was a consistent plan, it lacked versatility and overall
the utilisation of one exercise per day, was not very effective.
Principles of training (2017) Improving PDHPE. Available at:
https://www.improvingpdhpe.com/hsc-notes/principles-of-training-2/ (Accessed: 29 November
2023).

Principles of training (2023) HSC PDHPE. Available at:

https://pdhpe.net/factors-affecting-performance/how-does-training-affect-performance/principles-
of-training/ (Accessed: 29 November 2023).

Progressive overload (2016) HSC PDHPE. Available at:

https://pdhpe.net/factors-affecting-performance/how-does-training-affect-performance/principles-
of-training/progressive-overload/ (Accessed: 29 November 2023).